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Gus

by Gaurav N.

Program Description

Get lean

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 30, 2025 12:30
  • Last Edited
    Apr 30, 2025 01:14
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bench Press (Dumbbell)
2
8-12 reps
-
3
Dumbbell Row
2
10-12 reps
-
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
-
5
Lat Prayer
2
8-12 reps
-
6
Lat Pulldown (Close Grip)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Wrist Curls
2
12-15 reps
-
3
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
-
4
Hammer Curl
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
6
Nya-Nyas
2
12-15 reps
-
7
Finger Curls
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
10-12 reps
-
3
Shrug (Barbell)
3
6-8 reps
-
4
Kelso Shrug
2
8-10 reps
-
5
Wide Grip Lat Pulldown
3
6-12 reps
-
6
Seated Wide-Grip Row (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
3
6-8 reps
-
2
Glute-Ham Raise
2
8-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Skull Crusher (Barbell)
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
2
Upright Row (Barbell)
2
6-10 reps
-
3
Bicep Curl (Cable)
3
10-15 reps
-
4
Calf Raise (Machine)
3
12-15 reps
-
Week 1
1 / 18 Weeks
Day 2
1
Squat (Barbell)
5 Sets
6-10 Reps
-
2
Wrist Curls
2 Sets
12-15 Reps
-
3
Reverse Wrist Curl (Dumbbell)
2 Sets
12-15 Reps
-
4
Hammer Curl
2 Sets
8-12 Reps
-
5
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
-
6
Nya-Nyas
2 Sets
12-15 Reps
-
7
Finger Curls
2 Sets
6-12 Reps
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
-
3
Shrug (Barbell)
3 Sets
6-8 Reps
-
4
Kelso Shrug
2 Sets
8-10 Reps
-
5
Wide Grip Lat Pulldown
3 Sets
6-12 Reps
-
6
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
-
Day 4
1
Stiff Leg Deficit Deadlift
3 Sets
6-8 Reps
-
2
Glute-Ham Raise
2 Sets
8-10 Reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
-
6
Skull Crusher (Barbell)
3 Sets
6-8 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
3
Dumbbell Row
2 Sets
10-12 Reps
-
4
Seated Wide-Grip Row (Cable)
2 Sets
10-12 Reps
-
5
Lat Prayer
2 Sets
8-12 Reps
-
6
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
-
Day 5
1
Rear Delt Fly (Dumbbell)
3 Sets
12-20 Reps
-
2
Upright Row (Barbell)
2 Sets
6-10 Reps
-
3
Bicep Curl (Cable)
3 Sets
10-15 Reps
-
4
Calf Raise (Machine)
3 Sets
12-15 Reps
-